"As to the taking of stimulants during the race, I will say that I know from actual experience that the full [marathon] race can be covered in creditable time without so much as a single drop of water being taken or even sponging of the head—I have done it myself. This of course is when in perfect trim."

Why would anyone expect the symptom of thirst to be present in collapsed runners? Thirst is such a powerful urge that any thirsty marathon runner suffering from dehydration during a race will simply stop at the next refreshment station and drink until her thirst is slaked. Simple.

Marathon runners were not alone in this belief. Cyclists in the race that was considered the ultimate physical challenge—the Tour de France—were advised similarly: “Avoid drinking when racing, especially in hot weather. Drink as little as possible, and with the liquid not too cold. It is only a question of will power.

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“Drink as much as you can, even before you feel thirsty." That's been the mantra to athletes and coaches for the past three decades, and bottled water and sports drinks have flourished into billion-dollar industries in the same short time. The problem is that an overhydrated athlete is at a performance disadvantage and at risk of exercise-associated hyponatremia (EAH)--a potentially fatal condition.

Dr. Tim Noakes takes you inside the science of athlete hydration for a fascinating look at the human body’s need for water and how it uses the liquids it ingests. He also chronicles the shaky research that reported findings contrary to results in nearly all of Noakes’ extensive and since-confirmed studies.

In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says. Time for the facts—and the prevention of any more needless fatalities.

Contents

Foreword
Acknowledgments
Introduction

Chapter 1. Perspectives on Human Physiology and HydrationChapter 2. Thirst as a Signal for Fluid IntakeChapter 3. Water’s Role in ThermoregulationChapter 4. Salt Balance in the BodyChapter 5. Emergence of the Sports Drink IndustryChapter 6. The Shaky Science of HydrationChapter 7. Early Drinking Guidelines Chapter 8. Discovery of Exercise-Associated Hyponatremia (EAH)Chapter 9. The Biology of EAHChapter 10. EAH and EAHE on a Global ScaleChapter 11. Guidelines for Fluid Intake and Diagnosis of EAH

Appendixes

Known throughout the academic community for the high-caliber nature of
his scientific insights and work, Dr. Timothy Noakes is Discovery
Health professor of exercise and sport science at the University of Cape
Town in South Africa. He is also director of the Medical Research
Council/University of Cape Town Research Unit for Exercise Science and
Sports Medicine at the Sports Science Institute of South Africa in
Newlands. Noakes was awarded a doctorate in science (DSc) in 2002, the
highest degree awarded by the University of Cape Town. Publishing the
first scientific article on exercise-associated hyponatremia (EAH) is
considered among his greatest achievements.

Noakes is a veteran of more than 70 marathons and ultramarathons, and
his book Lore of Running (Human Kinetics, 2003) is considered a
classic by serious distance runners. In addition, Noakes is an editorial
board member for many international sport science journals and a former
president of the South African Sports Medicine Association. In 1996, he
presented the prestigious J.B. Wolffe Memorial Lecture at the American
College of Sports Medicine’s annual meeting. In 1999 he was elected as
one of 22 founding members of the International Olympic Committee’s
Olympic Science Academy. The National Research Foundation of South
Africa considers Noakes an A-rated scientist, and in 2008 he received
the Order of Mapungubwe (Silver) from the president of South Africa.

Noakes and his wife, Marilyn Anne, reside in Cape Town.

"For sport science devotees at all levels, and those who love to just
go for a run, Dr. Noakes' book is the ultimate combination of scientific
rigor and practical advice. A must on every athlete’s bookshelf."

Karim Khan--Editor of British Journal of Sports Medicine

"Finally, an unbiased look at fluid replacement: the real science
behind thirst, fluid balance, and thermoregulation during
exercise! Waterlogged is a must-read for athletes, coaches, parents, and
sports medicine professionals."